How to run longer without getting tired:

 

 Burn more calories, lose more fat.

 

If you’re like so many people who are looking for the best way to get rid of excess belly fat, then you may want to consider running. Running is one of the best cardio activities you can do if you want to burn a lot of calories. It’s an excellent way to strengthen your heart and increase your endurance. In fact, distance runners have bigger and stronger heart muscles than the average population. If you can run on a regular basis then losing fat will be quite easy. However, you have to be able to run for at least 30-60 minutes to really enjoy the calorie-burning benefits associated with running. This can be a challenge for most people but there is a simple way you can increase your stamina so you can run for longer periods. The answer lies in Interval Training.

First, start with a 3-5 minute warm-up of brisk walking.

Then, run for 2 minutes. This is your running interval.  A good speed would be anywhere between 5.0 and 5.5mph. To determine whether the speed is a good pace, look for cues on your body. You should be breathing fairly heavily but not panting. Also, you shouldn’t be able to talk comfortably while running. If you can talk, then run faster.

After 2 minutes, decrease the speed to between 3.0 and 3.5. This is your rest interval.  During this phase, you are giving your heart rate a chance to decrease, get your breathing back down (catch your breath), and give your legs a little bit of a breather. Two minutes should be enough time for you to recover.

Next, increase the speed again and start running.

Keep repeating this interval for 20 minutes. At the end of it, you would have ran for 10 minutes and walked for 10. After a few runs, you should begin to notice that running for 2 minutes is becoming easier. This is when you want to increase your running time to 3 minutes. Run for 3 minutes, and walk for 2. As your endurance increases, you’ll be able to run for 4, then 6, then 10 minutes straight. You’ll be surprised how fast your endurance increases. A lot of my clients have used this method of running with great results.

The other great thing about interval training is that the time goes by much faster. Instead of staying on one monotonous speed for 20 minutes, you’re constantly adjusting your speed and savouring your rest periods. Interval training is definitely a good fix for those who think running on the treadmill feels too long and boring.  

Give interval training a try if you want to increase your running time and burn a lot of calories in the process. Running consistently can definitely help you lose belly fat and get a flat stomach; you just have to be committed. Stay Strong. Kam

 

Summary:

Warmup for 5 minutes (walking)

Run for 2 minutes

Walk for 2 minutes

Cool down for 5 minutes (walking)

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